6 foods to combine with avocado to boost fiber intake and how to consume them

Avocados are often looked at as a fancy fruit but what many of us miss is the fact that it is also a powerful source of dietary fibre, which makes it a gut-friendly fruit. Avocado offers a unique combination of healthy fats and fibre, with nearly 6–7 grams of fibre per 100 grams. This includes both soluble and insoluble fiber, which helps regulate blood sugar and cholesterol levels and supports smooth digestion and prevents constipation respectively. While avocados are rich in fiber, added fiber content is always good for gut health.

They also offer a unique combination of healthy fats, potassium, and antioxidants that help regulate blood pressure and reduce the risk of heart disease. Also, avocados contain antioxidants like lutein and zeaxanthin, which help protect against eye damage and support long-term vision health. Hence, here we have listed six foods one can combine with avocado to boost fiber intake and the right way to consume them together.

Oats are rich in soluble fiber and are said to support digestion and heart health. According to a study, oat consumption in the human diet has increased because of health benefits associated with dietary fibres such as β-glucan, functional protein, lipid and starch components and phytochemicals present in the oat grain.
How to consume: Blend avocado with oats to make a creamy mixture, add salt and pepper and your dip is ready. Enjoy it with toast or add it to your salad.

These breads are rich in complex carbs and fibre, making avocado toast more nutritious. According to experts, these bread slices offer 2-5 grams of fiber per slice and can help lower inflammation and improve gut health via fiber's effects.

How to consume: Simply mash avocado and spread it on whole wheat bread. Top it with cherry tomatoes and a squeeze of lemon for a filling breakfast.

According to PMC, cooked chickpeas offer 6.3 g of fiber in half a cup and are also a rich source of plant-based protein. Along with avocados, this makes for a filling and gut-friendly combo.

How to consume: Mix boiled chickpeas with avocado, onion, tomato, lemon juice, salt, pepper, and coriander leaves. Your desi chaat is ready.

According to Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities, eating flax seeds provides soluble and insoluble fiber, which balances hormones and promotes healthy bowel habits. A study mentions that flaxseed has emerged as an attractive nutritional food because of its exceptionally high content of alpha-linolenic acid (ALA), dietary fiber, high quality protein and phytoestrogens. Flaxseeds contain about 55 % ALA, 28–30 % protein and 35 % fiber.
How to consume: The easiest way is to sprinkle roasted or ground flaxseeds over avocado toast, smoothies, or salads to get maximum benefits with minimum effort.

A medium-sized apple provides around 4.8 grams of fibre, with most of the fibre coming from the skin. Hence, it is important to clean the peel well before consuming it.

How to consume: One of the easiest ways is to make a salad with diced apple and avocado, along with nuts, and a light honey-lemon dressing. Enjoy it fresh.

According to Dr. Saurabh, eating garlic provides inulin and oligofructose, a double prebiotic hit that fuels good microbes. Studies mention that garlic's fiber content and bioactive compounds help reduce body weight, and improve lipid profiles.
How to consume: Mash roasted garlic and add it to avocado along with salt, pepper, lemon juice and roasted dried red chilies to make an aromatic dip that goes well with nachos and crackers.

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